This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
CRISCOEKID72 on April 24, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press75 lbs.860
75 lbs.860
75 lbs.860
75 lbs.860
Decline Barbell Press240 lbs.1060
240 lbs.1060
240 lbs.1060
Cable Crossovers70 lbs.1260
70 lbs.1260
70 lbs.1260
Triceps
Lying Triceps Extensions115 lbs.860
115 lbs.860
115 lbs.860
Triceps Cable Pushdowns95 lbs.1060
95 lbs.1060
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Lunges80 lbs.1090
80 lbs.1090
80 lbs.1090
80 lbs.1090
Duck Hack Squats180 lbs.1090
180 lbs.1090
180 lbs.1090
180 lbs.1090
Stiff-Legged Deadlifts55 lbs.1290
55 lbs.1290
55 lbs.1290
Leg Extensions90 lbs.1490
90 lbs.1490
Calves
Donkey Calf Raises300 lbs.1060
300 lbs.1060
Seated Calf Raises85 lbs.1360
85 lbs.1360
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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